Yoga Nidra—often called yogic sleep—is a simple yet powerful practice that can give you the restorative benefits: "four-hour sleep" in just 20 minutes. Rooted in ancient tantric traditions, this technique uses guided mental imagery along with the classic Savasana (or “corpse pose”) to help you achieve a state of deep relaxation, all while remaining aware of your surroundings. You can practice Yoga Nidra at a studio, or easily set up at home with a yoga mat, a blanket, and a couple of pillows to support your back and head.
Whether you’re new to meditation or looking for a quick reset during a busy day, Yoga Nidra offers an accessible and effective way to reduce stress and boost your overall well-being. It’s like a mini power nap that recharges your body and mind, making it a fantastic addition to any self-care routine.
10 steps of a yoga Nidra practice
- Connect to your desire: Focus on a goal or wish that's important to you
- Set an intention: Consider why you're practicing yoga nidra
- Find your inner resource: Tap into a safe place within your body
- Scan your body: Focus on different parts of your body or sensations
- Become aware of your breath: Notice how your body moves air in and out
- Welcome your feelings: Accept your emotions without trying to change them
- Witness your thoughts: Observe your thoughts without judging them
- Experience joy: Allow yourself to feel joy and warmth
- Observe your "self": Be aware of your personality and how you feel
- Reflect on your practice: Consider what you accomplished during your session
Yoga Nidra isn’t just a way to relax, it’s a form of self-care that can help reduce stress, enhance mental clarity, and even improve sleep quality. Whether you’re dealing with a busy schedule or simply need a moment to reset, incorporating Yoga Nidra into your daily routine can be a game changer. By dedicating just 20 minutes to this practice, you give yourself permission to unwind deeply, restore your energy, and return to your day with a refreshed perspective. Give it a try and discover how this gentle, yet effective practice can become an essential part of your overall well-being.
In this article
